It seems like each week someone, or some organization, is coming up with the newest and the best exercises for the populations. They can be machine-based, using free-weights, bands, or even just using the body and gravity. With all these different options, how can you know which exercises are the rights ones for you? This is the big question as each body is different and has different limitations and needs for optimal exercise health.
1. Choose exercises that you enjoy – Doing exercises that you dread doing may discourage you to perform the exercises, or work out at all. As best you can, make sure that you like the exercises you choose to do.
2. Choose exercises that are convenient or that you have access to – If you are the type of person that is on the go a lot or works a job that has unique hours, then learning exercises that you can do anywhere would be a good choice, or don’t require a lot of equipment.
3. Make it social – Doing an exercise or activity that you can do with at least one other person can encourage you to not only do the exercise but make you feel like you are part of a team.
4. Change it up – Doing the same exercises at the same intensity will only get you so far because of muscle memory. Changing up your routine is important to keep you body stimulated. It’s good for the mind too!
5. Understand your limitations – If you have any injuries or complications, speak to a healthcare professional before jumping in to any old exercise. You want to exercise to help you body, not hurt it.
6. Be flexible with your choice of exercises – If you typically work out at a gym, have a back up exercise routine to work out at home in case you can’t make it to the gym.
7 of the Best Exercises
Benefits of Kettlebell Swing:
•Burns a lot of calories.
•Strengthens the posterior chain and core muscles.
•Tones and defines the upper back and shoulder muscles.
•Provides cardiovascular conditioning.
Benefits of Pallof Press:
•Builds your lateral and anterior core.
•Works the glutes and obliques.
•Helps you learn control of the body.
•Can be done standing, kneeling, or laying.
•Can be used with a cable column or resistance band.
Single Leg Squat
•Reduced injury rates,
•Reduced spinal compression,
•Reduced knee pain,
•Engages smaller muscles like the abductors, gluteus medius, and quadratus lumborum.
•Is said to have more carryover to sports than bilateral training.
•Uses a person’s body weight for resistance and activates the entire core.
•Strengthens your abdominals, your lower back, butt and thighs
•Improve kinesthetic awareness
Bottoms-Up Kettle Bell
•Forces your rotator cuff and scapular muscles to fire to keep the kettlebell stable.
•Strengthens rotator cuff.
•Total mobility exercise for the quadriceps, hips, piriformis, glutes, low back and thoracic spine.
•Aids in improving shoulder limitations.
•Exposure of quad or hip flexor tightness in rear leg.
To learn more about these exercises please visit us at Chiropractors in Burke, VA.